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WK 3: BACK-MAN

Power Sets:

...

35

1x

15

...

lbs

PRONE

'Y' LOW-BACK RAISE

00:00

00:00

Check when completed

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WARM-UP

Perform one (1) set of the following dynamic warm-up exercises.

0

Domus ID

1x

35

1

'Y' SQUAT

BAND-RESISTED

...

1x

0

10-12

lbs

35

5

'Y' LOW-BACK RAISE

PRONE

...

1x

0

15

lbs

35

9

WIDE-STANCE RDL

GOAT-BAG

...

1x

0.05

12-15

lbs

35

2

SL DEPTH SQUAT

BAND-RESISTED

...

1x

0

6-8/e

lbs

35

6

90-90 SQUAT

BAND-STRETCH

...

1x

0

5/e

lbs

35

10

CLEAN-HOP PROGRESSION

BARBELL

...

1x

0

3/e

lbs

35

3

KB HIP-SWINGS

BAND-RESISTED

...

1x

0.09

12-15

lbs

35

7

QDP HYDRANTS

MINI-BAND

...

1x

0

8-12/e

lbs

35

4

HIGH-PLANK SA ALT. ISO-ROW

DUMBBELL

...

1x

0.09

6/e

lbs

35

8

QDP KICKBACKS

MINI-BAND

...

1x

0

6-8/e

lbs

Calculating load data...

ROUND 1

What's Next?

*complete the $ set to continue

*Velocity-Tracking required

*Set-Tracking required

Add Velocity

Money set

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This Workout:

0

0

0

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POWER

KCAL

Setup

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